Mary

WODPre WODPost WOD
AMRAP 20

5 x Handstand push-ups;
10 x 1-legged squats;
15 x Pull-ups		Levator Bridge/Press (your choice),
VMO Rollout,
Center Quad Rock & Roll,
Side Roll		VMO Rollout,
VLO Rollout,
RF Flex,
Levator Bridge/Press (your choice),
Triceps Head Grab,
Side Roll,
Side Rock
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

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